5 FREE & POWERFUL WAYS TO REGULATE YOUR NERVOUS SYSTEM DAILY

We’re living in a world that’s constantly go-go-go. And while hustle has its place, so many of us are unknowingly living in a chronic state of fight-or-flight. This sympathetic dominance doesn’t just leave us feeling wired and tired… it impacts our gut, hormones, immune system, and long-term health.

But here’s the good news: regulating your nervous system doesn’t need to cost a thing. I’m sharing five simple, science-backed ways to bring your body back into a calm, parasympathetic state, so you can feel safe, grounded, and in flow again.

1. Movement that doesn’t stress your system
   We’re not talking HIIT workouts or smashing yourself at the gym. Regulating movement is about tuning into your body and moving in a way that clears energy, not creates more stress.
   
   I love somatic movement, dancing around the room, or a good yoga flow. You can also try mini trampolines and long walks. The goal isn’t to burn calories, it’s to come back to your body. Think: shake it off, stretch it out, reconnect to you.
   
   Your body isn’t a machine to be pushed, it’s a compass to be felt.
   
   
2. Breathwork that brings you home
   Breath is the fastest way to signal safety to your nervous system. One of my go-to’s is box breathing (aka combat breathing): Inhale for 4, hold for 4, exhale for 4, hold for 4. Simple, powerful, and effective.
   
   You can also try the longer exhale method. Inhaling through the nose, holding briefly, then slowly exhaling through pursed lips. Try it now. You’ll feel your shoulders drop and your body soften. Magic. 
   
   

3. Vagal tone: why your vagus nerve matters
   Stimulating your vagus nerve (which connects your brain and gut) is a secret weapon for stress relief. Easy ways to do it? Humming, singing, gargling, or even a good belly laugh.
   
   Turn up your favourite tune, hum along in the shower, or have a sing-off in the car. Yes, you might feel a little silly, but that’s part of the point. Laughter and music literally help reset your nervous system.
   
   

4. Calming music = nervous system therapy
   Speaking of music, curate a playlist that soothes your soul (scientifically shown to reduce anxiety). I often use Faith’s Hymn by Beautiful Chorus or a calming Kundalini mantra like Ong Namo Guru Dev Namo.
   
   Let the music move you into stillness.
   
   

5. Visualisation + Gratitude = inner alchemy
   Don’t underestimate the power of your thoughts. Visualising a safe space: your bed, the beach, a peaceful forest, can calm your system in seconds. Add in 3–5 things you're grateful for, and you’ve got a nervous system reset in under a minute.
   
   You can’t be in fear and gratitude at the same time. The brain literally won’t let you. So when things feel chaotic? Come back to this.

You get to feel safe in your body again
These tools aren’t fancy or expensive, and that’s the point. They’re always available, always powerful, and always yours to return to. Whether it’s a few deep breaths, a quick dance break, or humming your heart out, your body knows how to come back to calm.

So what’s your favourite nervous system regulation tool?
Start with one today. You’re worth the calm.

🎧 Want to go deeper? Listen to Episode 48 of The Wild & Well Collective to hear how these daily practices help you to stay grounded, energised, and calm… no matter what life throws our way.